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Combat Posture Problems & Get Connected with the Spine Corrector

Whether you are a Pilates pro or someone who wants to keep their height and ditch the back problems (hopefully before they start) these Spine Corrector exercises are for you.

  • Author: Lesley Logan
  • July 6, 2020
Table of Contents

Combat Posture Problems & Get Connected with the Spine Corrector

Working from home or simply working anywhere these days has many of us with rounded shoulders, hunched backs tech neck and overall a tight and deconditioned back. Even Pilates teachers suffer from this forward leaning while we work because we are looking over our clients or now zooming while we teach. Whether you are a Pilates pro or someone who wants to keep their height and ditch the back problems (hopefully before they start) these Spine Corrector exercises are for you. And all you need is a Spine Corrector, some 1 or 2 lb. weights and if possible a pole. Here’s a Spine Corrector (or padded option here)if you don’t have one (because let’s be real not everyone has one of these hiding under their laundry).

These exercises on the Spine Corrector should take less than 10 min. once you know them and are great for doing at the end of a work day. Or even once in the morning and once in the evening.

Arm Series: this series is my favorite for opening up my front. Strengthening my back and really helping connect my arms to my back. You can either sit in front of the barrel for the big backbend or you can sit on the step and go back over the barrel for a lesser backbend depending on your ability. Focus on the whole back maintaining its connection no matter where the arms are in space.

Swan: Wake up the whole back side of your body with this exercise. And you don’t even have to rock this one. You can simply hold and breathe.

Swimming: If Swan goes well for you then reach your arms forward and swim. Remember to work the UP in this one otherwise you will go down…

Rocking: Don’t force this one to happen. If your body isn’t flexible yet save this one for when you’ve been able to practice it on your mat. But, it’s always fun to know where you are going.

Grasshopper: This exercise can also help get you closer to Rocking. But, if you’re not standing in your back muscles it’s an easy one to cheat on. So, again save this one for when you’re getting strong enough to Swim and Swan dive without falling off your Spine Corrector.

Most Pilates lovers and studios don’t give the Spine Corrector the love it gives back. It’s an easy piece of equipment to think is extra or to allow to gather dust. But, you can get this one here and pick the price that works for you.

Be sure to log how you look and feel each day. Consistency overtime and you’ll be hearing things like “nice posture.” Or, “did you lose weight?”

If you have any questions let me know. In the mean time, enjoy the strengthening of your back!

xx-LL

P.S. Want to enjoy a full workout on your Spine Corrector? Join me for this virtual workout on your Spine Corrector wherever you are.

By Lesley Logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

TOPS 'N TAILS

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

Tops ‘N Tails (or Tops & Tails) is a wonderful expression I grew up with! It means being ready-to-go…from top to bottom, front to back, end to end! Isn’t that exactly what Pilates does for our minds and bodies? It encourages us to ready for any adventure that comes our way because our workouts use variety to engage the whole body, and to focus our minds.

This month’s Reformer workout will have us exploring Tops ‘N Tails by working from the ends of The Order. We’ll alternate exercises from the beginning and from the end of our usual routine for a challenging time! You’ll need your reformer box and pole.

On the Wunda Chair and Mat we'll be focusing on working from the top half or the tail half of our bodies! While every exercise requires the whole body. Setting ourselves up for success from the Top to the Tail makes the most difference!

On the Cadillac/Tower we will work on how the top half of the body helps to support the bottom half and vice versa! Pilates allows us to use the whole body to help with strength from Top to Tail! Let's explore how the springs on the Cadillac/Tower make us connect to the whole body in each exercise.

xx-LL

AROUND THE CLOCK

Online Mat & Reformer Pilates Class Descriptions:

It’s time to rock around the clock…literally!!!

The Around the Clock exercise has been called a “stunt” and “A Commando Exercise” - one that Mr. Pilates advertised would help us develop muscles and tissues that regular physical activities could not. He stressed that we couldn’t just read about it, but that it must be done! And done twice daily. I imagine him pointing his finger at me and trying to get me to agree to this daily regime!

This week we’ll be exploring everything that makes up this Commando Exercise. I like to think of this exercise as a mash up of Double Leg Stretch, Teaser, The Hundred, and Rolling Like a Ball. It starts by igniting a fire in our center and continues to warm us up as we rock and stretch, rock and stretch, rock and stretch until we’ve made a full circle (clock)…and then we get to go back. It’s fun and challenging!

Let’s ROCK ON (or around) all week long!!

See you in class,

Rachel

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

LEG PULLS ARE FUN

Online Mat & Reformer Pilates Class Descriptions:

Alright so maybe they're not fun! But, what we think about an exercise does matter! And if you don't like an exercise or you tell yourself you can't do an exercise I promise you your brain and body will believe it!

So, I'm taking Leg Pulls (Control Push Ups on the Reformer) and making them fun! So we can ALL enjoy what is possible from these dynamic duos!

Have a squishy ball or stuffed toy nearby for our Leg Pull moments on the Mat. Reformer no props needed.

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, a squishy ball or stuffed toy and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

CONTROL YOUR BALANCE

Online Mat & Reformer Pilates Class Descriptions:

Alright loves, you may not like going overhead and you may not be able to…yet..

But this week on the Mat and the Reformer we will be ready-ing ourselves to Control our Balance.
Yes, the exercise but there are so many ways to work this that if you are not going upside down you're going to feel your balance get controlled!

Think long legs, asymmetrical legs and maybe even a little single leg deadlift.

On the Mat, if you do struggle with balance go to a wall during the standing work or have a chair nearby. No extra props needed for the Reformer.

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

SLINKY SPINE?

Online Mat & Reformer Pilates Class Descriptions:

I know you remember the slinky! So wouldn't it be nice if our bodies could move like that? Well, it's not necessarily good to be super bendy, but it is good to be able to articulate the spine when we are able. In the classes this week we will work through the articulation and flexibility of the spine, as well as pay attention to trying not to go too far. Finding your strength and connections in your flexion and extension is going to be the key! Hopefully, you will feel like a slinky here and there throughout the class!

See you in class,

Mindi

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

HORSES HORSES HORSES

Online Mat & Reformer Pilates Class Descriptions:

If you are a lover of the Reformer chances are you have little love for the Horseback. I don't blame you. It's not that fun. If you're on the Mat you probably have no idea what this means…

And that's ok! Horseback is like a seated Teaser but harder!

On both the Mat and Reformer we will be playing with how to connect to this exercise, prepare for it and find a Horse that works for us!

Props: Mat, have light weights nearby

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, have light weights nearby and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

FRIENDS DON'T LET FRIENDS SKIP TORSO DAY!

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

I was thinking of arm days and leg days at the gym, and even the memes you see, which can go both ways. Either dragging yourself around the day after because you're so sore, or you have no muscles at all to hold you up because you skipped those days. Always the extremes with the memes (hey, that rhymed!), and that’s why we love them.

But this is what I love about Pilates - it’s the full body, the whole body. Everything is working together so one part is not overdoing it, while another part is doing nothing. The upper body, the lower body, and the side bodies are connected to our center, so that’s where our focus will be. Even when you think it’s about the arms or the legs, how can you ask a little more of your center to engage?

Props for the Wunda Chair: yoga block and long box for some exercises

See ya in class,

xx-LL 💋

TOPS & TAILS

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

Tops ‘N Tails (or Tops & Tails) is a wonderful expression I grew up with! It means being ready-to-go…from top to bottom, front to back, end to end! Isn’t that exactly what Pilates does for our minds and bodies? It encourages us to ready for any adventure that comes our way because our workouts use variety to engage the whole body, and to focus our minds.

This month’s Reformer workout will have us exploring Tops ‘N Tails by working from the ends of The Order. We’ll alternate exercises from the beginning and from the end of our usual routine for a challenging time! You’ll need your reformer box and pole.

On the Wunda Chair and Mat we'll be focusing on working from the top half or the tail half of our bodies! While every exercise requires the whole body. Setting ourselves up for success from the Top to the Tail makes the most difference!

On the Cadillac/Tower we will work on how the top half of the body helps to support the bottom half and vice versa! Pilates allows us to use the whole body to help with strength from Top to Tail! Let's explore how the springs on the Cadillac/Tower make us connect to the whole body in each exercise.

See ya in class,

xx-LL 💋